Exercise can be an important part of healthy living when performed in healthy amounts in nourished bodies. It can strengthen muscle and bone, improve cardiovascular fitness, and promote psychological and mental wellbeing. However, when performed without appropriate fuelling from regular and adequate food and fluids it can be extremely damaging to the body, with consequences such as depression, heart problems and long-term damage to bones, joints and tendons.
Getting the balance right is important and, in some cases, no exercise for a period may be the healthiest option when recovering from an eating disorder.
When?
If you are eating regularly and adequately, are without injury, are medically stable and have decided with your treatment team it is appropriate to commence activity.
How Much?
Check with your team for introductory limits, for example it may be best to start with 15 minutes twice a week of accompanied exercise and then change from there, based on what is appropriate for you, your body and your recovery.
What to Watch for
There are dangers of overexercising at any body weight. These can be both physical and emotional such as:
- Deterioration of personal relationships.
- Social isolation, as all available time is scheduled with physical activity, usually performed alone.
- Compulsive exercising can lead to insomnia, depression, fatigue and anxiety.
- Physical affects may include muscular atrophy and skeletal injuries such as shin splints, stress fractures, arthritis or damage to cartilage and ligaments.
What if I’m Underweight?
It can be physically dangerous to exercise while underweight. Your body is vulnerable at this time and damage to your body caused by exercising when unwell with your ED can be permanent.
Whilst underweight, if the decision is made to exercise, consider leaving out the huff and puff, instead opting for more mindful (slow paced) activities, such as gentle walking, stretching or yoga with a friend or family member. Remember for some, no exercise may be best during this time.
Muscle loss is a concern with weight loss, not just skeletal muscle but also cardiac muscle (heart muscle). Exercising whilst underweight places extra strain on muscles and tendons including heart muscle. Weight restoration must be prioritised before exercise to ensure the health of your body.
Reintroducing Exercise
Reintroducing exercise in any body size may trigger eating disorder behaviours. It is important that when reintroducing exercise you are aware of this and monitor yourself for signs of excessive or compulsive exercise. Talk to your team about any thoughts or behaviours that come up during this time.
Signs That Exercise May be Getting Out of Hand…
- Exercising for over an hour a day or more than once per day.
- Feeling compelled to exercise rather than exercising for enjoyment.
- Feeling guilty or anxious if you cannot exercise.
- Exercising despite injury, illness.
- Exercising in bad weather.
- Abandoning other commitments – work, study, social, to make more time for exercise.
- Basing your self-worth on exercise.
- Relying on exercise to help manage all emotion and mood.
Whilst exercise can be a helpful part of taking care of mental health – it shouldn’t be the only part. Don’t put all your eggs in one basket! Therapy, medication, adequate nutrition, sleep hygiene and your support network may all play a role.
Tips for Keeping Exercise in Check
- With your treatment team support, set limitations on time, type and amount of activity.
- Exercise with a supportive family member or friend who is aware of your history.
- Allow rest days (regardless of food consumed, stress or anxiety levels).
- Recognise ED related thoughts when exercising and discuss these with your treatment team.
- Discuss any increases or decreases in exercise routine with your team.
- Be aware of what environment is best for you to exercise in.
- Find a body positive gym or Exercise Physiologist near you for guided support.
